Healthy Fall Recipes

By More Food
Cranberry muffin placed on a white dish on top of a beige cloth

The days are getting shorter and colder and the holidays are right around the corner. That means it is time to start thinking about fun fall recipes to enjoy with your family and friends. With your SNAP benefits, you can buy the ingredients we have listed on this blog to create unique moments during every meal at home.

Cranberry Pumpkin Muffins

Makes 12 servings

Ingredients:

  • 2 cups flour
  • ¾ cup sugar
  • 3 teaspoons baking powder
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • ¾ teaspoon allspice
  • 1/3 cup vegetable oil
  • 2 eggs (large)
  • ¾ cup pumpkin (canned)
  • 2 cups cranberries (fresh or frozen chopped)

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 400 F.
  3. Sift together dry ingredients (flour through allspice) and set aside.
  4. Beat oil, eggs, and pumpkin together until well blended.
  5. Add the wet ingredients (pumpkin mixture) to the dry ingredients all at once.
  6. Stir until moistened.
  7. Fold in chopped cranberries.
  8. Spoon into paper lined muffin cups.
  9. Bake for 15 to 30 minutes.

Note: Serve with a glass of low-fat milk for a healthy snack.

Nutritional facts:

  • Calories: 203kcal
  • Carbohydrates: 32g
  • Protein: 3g
  • Fat: 7g
  • Cholesterol: 31mg
  • Sodium: 255mg
  • Calcium: 83mg
  • Sugar: 14g

Information and nutritional facts accessed at: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/cranberry-pumpkin-muffins

Apple Cranberry Salad Toss

Makes 8 servings

Ingredients:

  • 1 head of lettuce (about 10 cups)
  • 2 apples (medium, sliced)
  • ½ cup walnuts (chopped)
  • 1 cup dried cranberries
  • ½ cup green onion (sliced)
  • ¾ cup vinaigrette dressing

Directions:

  1. Wash hands with soap and water.
  2. Toss lettuce, apples, walnuts, cranberries, and onions in a large bowl.
  3. Add dressing: toss to coat.
  4. Serve immediately.

Nutritional facts:

  • Calories: 174kcal
  • Carbohydrates: 22g
  • Protein: 2g
  • Fat: 10g
  • Cholesterol: 0mg
  • Sodium: 227mg
  • Calcium: 30mg
  • Sugar: 17g

Information and nutritional facts accessed at: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/apple-cranberry-salad-toss

Sesame Turnips and Carrots

Makes 6 servings

Ingredients:

  • 1 tablespoon vegetable oil
  • 2 medium turnips (cut into ¼-inch cubes)
  • 2 medium carrots (cut into ¼-inch cubes)
  • 1/8 teaspoon salt
  • 4 cloves garlic, minced or 1 teaspoon garlic powder
  • 2 tablespoons sesame seeds
  • 3 tablespoons honey (or brown sugar)

Directions:

  1. Wash hands with soap and water.
  2. In a skillet on medium-high heat, add oil and sauté turnips, carrots, and salt until vegetables begin to soften.
  3. Stir in garlic and sesame seeds and cook until vegetables begin to brown.
  4. Stir in honey.
  5. Serve warm.

Notes: Honey is not recommended for children under 1 year old.

Nutritional facts:

  • Calories: 91kcal
  • Carbohydrates: 14g
  • Protein: 1g
  • Fat: 4g
  • Cholesterol: 0mg
  • Sodium: 94mg
  • Calcium: 26mg
  • Sugar: 11g

Information and nutritional facts accessed at: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/sesame-turnips-and-carrots

Black Bean and Sweet Potato Quesadillas

Makes 4 servings

Ingredients:

  • 2 sprays of nonstick cooking spray
  • 1 medium sweet potato (cooked and cut into pieces)
  • 1 cup black beans, canned (low-sodium)
  • 1 small onion
  • 1 clove garlic
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons paprika
  • ½ large chili pepper
  • 2 tablespoons sour cream, low-fat (or reduced fat plain yogurt)
  • 8 whole wheat tortillas
  • ¼ cup cheddar cheese, reduced-fat
  • ½ cup baby spinach

Directions:

  1. Wash hands with soap and water.
  2. Sauté onion and garlic (using nonstick cooking spray) in a medium size pan until soft.
  3. Add sweet potatoes, black beans, spices, and jalapeno.
  4. Heat until just warm.
  5. Spread potato mixture over tortilla, then top with baby spinach, cheese, and onion.
  6. Top with second tortilla.
  7. Heat a pan on high heat and spray with nonstick cooking spray.
  8. Brown quesadilla about one minute on each side until the inside is warm and the cheese is melted.

Nutritional facts:

  • Calories: 301kcal
  • Carbohydrates: 57g
  • Protein: 13g
  • Fat: 4g
  • Cholesterol: 6mg
  • Sodium: 482mg
  • Calcium: 135mg
  • Sugar: 3g

Information and nutritional facts accessed at: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/black-bean-and-sweet-potato-quesadillas

For questions about the Supplemental Nutrition Assistance Program or to receive SNAP Application Assistance contact the More In My Basket staff:

Visit: morefood.org

English Toll Free: 1-855-240-1451

Spanish Toll Free: 1-888-382-7105

Photo by Fallon Michael on Unsplash